Quote (farki @ 7 Oct 2012 15:49)
tények kutatásokkal alátámasztva + egyéb hasznos info
párat külön kiemeltem, amiről múltkor "vita" volt
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DIET
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Meal timing doesn't matter
>http://www.ncbi.nlm.nih.gov/pubmed/11319656
>http://www.ncbi.nlm.nih.gov/pubmed/1905998
>http://www.ncbi.nlm.nih.gov/pubmed/9155494
>http://www.ncbi.nlm.nih.gov/pubmed/15085170
>http://www.ncbi.nlm.nih.gov/pubmed/8399092
>http://www.ncbi.nlm.nih.gov/pubmed/8383639
>http://www.ncbi.nlm.nih.gov/pubmed/21123467
>http://www.ncbi.nlm.nih.gov/pubmed/19943985
>http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html
Protein post-workout can help (contradicting articles)
>http://www.phoenixbarbell.com/PDF_Files/060809C.pdf
>http://www.ncbi.nlm.nih.gov/pubmed/21045172
>http://www.ncbi.nlm.nih.gov/pubmed/15570142
>http://www.ncbi.nlm.nih.gov/pubmed/11984302
>http://www.sportsci.org/jour/9901/rbk.html
But not much if it does (ie don't worry about it much)
>http://www.ncbi.nlm.nih.gov/pubmed/19478342
>http://www.ncbi.nlm.nih.gov/pubmed/19106243
>http://www.ncbi.nlm.nih.gov/pubmed/21289204
>http://www.ncbi.nlm.nih.gov/pubmed/21613572
Fat won't make you fat, and will raise sex hormone levels
>http://www.ncbi.nlm.nih.gov/pubmed/15621063
>http://www.ncbi.nlm.nih.gov/pubmed/8942407
>http://www.ncbi.nlm.nih.gov/pubmed/14666150
>http://www.ncbi.nlm.nih.gov/pubmed/6538617
>http://www.ncbi.nlm.nih.gov/pubmed/6298507
Eating loads of protein is generally fine
>http://www.ncbi.nlm.nih.gov/pubmed/21722409
>http://www.ncbi.nlm.nih.gov/pubmed/9841962
>http://www.ncbi.nlm.nih.gov/pubmed/16174292
>http://www.ncbi.nlm.nih.gov/pubmed/10722779
>http://www.ncbi.nlm.nih.gov/pubmed/16174292
But could potentially be harmful
Protein intake ~2g per kg BW
>http://www.ncbi.nlm.nih.gov/pubmed/9841962
>http://www.ncbi.nlm.nih.gov/pubmed/6390614
>http://www.ncbi.nlm.nih.gov/pubmed/19927027
>http://www.ncbi.nlm.nih.gov/pubmed/15640518
>http://www.ncbi.nlm.nih.gov/pubmed/22150425
>http://www.sportsci.org/jour/9901/rbk.html
Protein helps lose fat & fills you up
>http://www.ncbi.nlm.nih.gov/pubmed/19179060
>http://www.ncbi.nlm.nih.gov/pubmed/18469287
>http://www.ncbi.nlm.nih.gov/pubmed/14557793
Focus on g of protein, not % of your total kcal from protein
>http://www.ncbi.nlm.nih.gov/pubmed/18448177
Vegetables are good for you
>http://www.ncbi.nlm.nih.gov/pubmed/20234038
>http://www.ncbi.nlm.nih.gov/pubmed/7494680
Eat traditional, healthy food
>http://www.ncbi.nlm.nih.gov/pubmed/19366466
>http://www.ncbi.nlm.nih.gov/pubmed/15699220
Weight gain/loss is calorific deficit/surplus only, method doesn't matter
>http://www.ncbi.nlm.nih.gov/pubmed/18173383
>http://www.ncbi.nlm.nih.gov/pubmed/18025815
>http://madcow.hostzi.com/Topics/Diet.htm
>http://examine.com/faq/what-should-i-eat-for-weight-loss.html
Don't bother with keto
>http://www.ajcn.org/content/83/5/1055.long
>http://www.bodyrecomposition.com/research-review/ketogenic-low-carbohydrate-diets-have-no-metabolic-advantage-over-nonketogenic-low-carbohydrate-diets-research-review.html
>http://jama.ama-assn.org/content/289/14/1837.abstract
Contradicting evidence (keto may help)
>http://www.ncbi.nlm.nih.gov/pubmed/16476868
>http://www.ajcn.org/content/24/3/290.abstract
GI doesn't matter(glikémiás index)
>http://www.ncbi.nlm.nih.gov/pubmed/16629877
>http://www.ncbi.nlm.nih.gov/pubmed/19602827
>http://www.ncbi.nlm.nih.gov/pubmed/17923862
>http://www.alanaragon.com/elements-challenging-the-validity-of-the-glycemic-index.html
Don't worry about insulin
>http://weightology.net/weightologyweekly/?page_id=319
Saturated fat and cholesterol aren't bad
>http://www.askscooby.com/nutrition-39/the-truth-about-saturated-fat/
>http://chriskresser.com/5-reasons-not-to-worry-about-your-cholesterol-numbers
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How to calculate calories you burn each day
>http://www.elitefitness.com/forum/womens-fitness-female-bodybuilding-training/better-bmi-calculator-katch-mcardle-formula-665955.html
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SUPPLEMENTS
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Most supplements are shit
>http://www.bodyrecomposition.com/muscle-gain/an-objective-comparison-of-chocolate-milk-and-surge-recovery.html
Creatine can increase strength, power, mass, endurance a bit
>http://www.sportsci.org/jour/9901/rbk.html
>http://www.ncbi.nlm.nih.gov/pubmed/19033611
>http://www.ncbi.nlm.nih.gov/pubmed/11740307
>http://www.ncbi.nlm.nih.gov/pubmed/12560406
>http://www.ncbi.nlm.nih.gov/pubmed/14685870
>http://www.ncbi.nlm.nih.gov/pubmed/19130643
>http://www.ncbi.nlm.nih.gov/pubmed/11828245
>http://www.ncbi.nlm.nih.gov/pubmed/17312085
>http://www.ncbi.nlm.nih.gov/pubmed/17685691
>http://www.ncbi.nlm.nih.gov/pubmed/15707376
>http://www.ncbi.nlm.nih.gov/pubmed/12501003
>http://www.ncbi.nlm.nih.gov/pubmed/12701815
After ~12 weeks creatine effects start to wear off
>http://www.ncbi.nlm.nih.gov/pubmed/15263100
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EXERCISE
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GENERAL PRINCIPLES
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Lift fast for better strength gains
>http://www.ncbi.nlm.nih.gov/pubmed/16177617
Multiple sets give more hypertrophy/strength gains, optimal ~3
>http://www.ncbi.nlm.nih.gov/pubmed/20300012
>http://www.ncbi.nlm.nih.gov/pubmed/14971985
Shorter rests don't help muscle gains
>http://www.ncbi.nlm.nih.gov/pubmed/19077743
>http://www.ncbi.nlm.nih.gov/pubmed/16095405
Rest of ~3-5min best for strength gains
>http://www.ncbi.nlm.nih.gov/pubmed/19691365
>http://www.ncbi.nlm.nih.gov/pubmed/16686570
>http://www.ncbi.nlm.nih.gov/pubmed/18076244
>http://www.ncbi.nlm.nih.gov/pubmed/15705039
>http://www.ncbi.nlm.nih.gov/pubmed/17194236
Train at ~60% 1RM ~3 days/week, ~4 sets. As you get better do more sets at higher %1RM
>http://www.ncbi.nlm.nih.gov/pubmed/16287373
Untrained 60% RM, 3d/w, 4 sets
Recreationall trained 80% RM, 2d/w, 4 sets
Athletes 85% RM, 2d/w, 8 sets
>http://www.ncbi.nlm.nih.gov/pubmed/12618576
>http://www.ncbi.nlm.nih.gov/pubmed/15142003
Lifting causes hypertrophy in all muscle fibres
>http://www.ncbi.nlm.nih.gov/pubmed/2311599
Sarcoplasmic hypertrophy limited
>http://www.higher-faster-sports.com/nonfunctionalmyth.html
>http://madcow.hostzi.com/Topics/Training_Primer.htm#Types_of_Hypertrophy:
Low reps for good hypertrophy & strength gains, esp as beginner
>http://www.ncbi.nlm.nih.gov/pubmed/12436270
Get stronger to get bigger
>http://madcow.hostzi.com/Topics/Training_Primer.htm#Training_and_Size_vs._Strength:
>http://www.higher-faster-sports.com/strengthvssize.html
More volume is not always better
>http://www.ncbi.nlm.nih.gov/pubmed/16095427
>http://www.ncbi.nlm.nih.gov/pubmed/16503695
>http://www.ncbi.nlm.nih.gov/pubmed/19237506
Lifting helps fat loss
>http://www.ncbi.nlm.nih.gov/pubmed/20847892
>http://www.ajcn.org/content/86/3/566.long
More than cardio
>http://www.ncbi.nlm.nih.gov/pubmed/10204826
>http://www.ncbi.nlm.nih.gov/pubmed/12808225
>http://www.jacn.org/content/18/2/115/T2.expansion.html
Progression is what matters
>http://www.ncbi.nlm.nih.gov/pubmed/19204579
>http://www.sportsci.org/encyc/adaptex/adaptex.html
>http://www.ncbi.nlm.nih.gov/pubmed/15064596
Free weights better than smith machine
>http://www.ncbi.nlm.nih.gov/pubmed/20093960
>http://www.ncbi.nlm.nih.gov/pubmed/19855308
Don't do hundreds of variations of each movement
>http://www.higher-faster-sports.com/exercisevariety.html
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SPECIFICS
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Squat better than leg press
>http://www.ncbi.nlm.nih.gov/pubmed/11528346
Smith squat higher, smith bench lower than with free weights
>http://www.ncbi.nlm.nih.gov/pubmed/15705030
Incline bench doesn't work upper chest
>http://www.daveywaveyfitness.com/wp-content/uploads/2010/11/Effects-of-Variations-of-the-Bench-Press-Exercise-on-the-EMG-Activity-of-Five-Shoulder-Muscles.pdf
Targetting upper/lower abs impossible
>http://www.ncbi.nlm.nih.gov/pubmed/8976314
Higher bodyfat leads to worse muscle gains
>http://www.ncbi.nlm.nih.gov/pubmed/21139562
>http://www.ncbi.nlm.nih.gov/pubmed/17530988
Lifting on an unstable surface is retarded, dangerous and ineffective
>http://www.ncbi.nlm.nih.gov/pubmed/18296960
>http://www.ncbi.nlm.nih.gov/pubmed/20072068
>http://en.wikipedia.org/wiki/Common_sense
>http://www.ncbi.nlm.nih.gov/pubmed/20300023
Work through DOMS
>http://www.ncbi.nlm.nih.gov/pubmed/12617692
No spot reduction
>http://www.ncbi.nlm.nih.gov/pubmed/21804427
>http://www.ncbi.nlm.nih.gov/pubmed/17596787
Cardio helps recovery
>http://www.ncbi.nlm.nih.gov/pubmed/19258659
Don't bother with HIIT
>http://www.bodyrecomposition.com/fat-loss/stead-state-versus-intervals-finally-a-conclusion.html
>http://www.burnthefat.com/high_intensity_interval_training.html
>http://www.ncbi.nlm.nih.gov/pubmed/18379212
Exericse has similar positive benefits at all ages
>https://physsportsmed.org/doi/10.3810/psm.2011.09.1933
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GOOD PROGRAMS
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Books to read:
>Starting Strength
>Practical Programming
>5/3/1
>Vertical Jump Bible (plyometric training)
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BEGINNER
Starting strength
>http://startingstrength.wikia.com/wiki/FAQ:The_Program
Pendlay Beginner articles (oly stuff)
>http://www.pendlay.com/Pendlay-Beginner-Articles_ep_57-1.html
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INTERMEDIATE
Madcow Linear
>http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm
Texas Method (read Practical Programming)
>http://startingstrength.wikia.com/wiki/The_Texas_Method
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ADVANCED
Smolov Jr
>wkak.net/SmolovFAQ.htm
>http://joshmahony.com/weights/smolov_jr.php
5/3/1 (read the book)
>http://forum.bodybuilding.com/showthread.php?t=112382761&page=1
Madcow Periodised
>http://madcow.hostzi.com/5x5_Program/Periodized_5x5.htm
Smolov Squat Cycle
>wkak.net/SmolovFAQ.htm
>http://www.elitefitness.com/forum/weight-training-weight-lifting/bill-starrs-5-x-5-program-variation-per-madcow2-thanx-so-here-k-up-now-375215-11.html#post4610310
Chinese Weightlifting System (just an example of advanced oly programming)
>http://lifthard.com/category/chinese-weightlifting-system/
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FORM
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Squat
>http://www.youtube.com/playlist?list=PL23A020CC700DBB56
Press
>http://www.youtube.com/playlist?list=PLF218033AD30BF68C
Bench
>http://www.youtube.com/playlist?list=PLC2E70D6A580B8D13
Deadlift
>http://www.youtube.com/playlist?list=PLFDF214CE2E5A07E9
Power Clean
>http://www.youtube.com/watch?v=XDxK_8iX__U
>http://www.youtube.com/watch?v=kHi-yn_tR5M
>http://www.youtube.com/watch?v=-fUzVq5CfNI
>http://www.youtube.com/watch?v=ssEvAIEfkHs
>http://www.youtube.com/watch?v=wSm8XMlo198
>http://www.youtube.com/playlist?list=PL2B713736B5896A91
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OTHER STUFF
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Fitness intro
>http://www.4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)
Injury stuff
>http://www.startingstrength.wikia.com/wiki/Injuries
Lots of nice articles
>http://www.higher-faster-sports.com/index.html
Az ADP molekulák nem tudnak olyan gyorsan redukálódni ATP molekulákká, kb. egy hét kell egy izomcsoportnak a regenerálódáshoz. (Ezt arra írom, hogy heti 3 edzésen mind a 3-mon guggolás van pl.)
This post was edited by Bazsa7 on Oct 7 2012 09:15am